We have all heard of it: the dreaded Freshman 15. We’ve probably all seen it happen, too. And it’s not just to freshmen. So why does it happen? Patrick Hardy, bachelor of science in health and human performance with a concentration in exercise science, says lifestyle plays a large role. “We’ve become so now, now, now,” he said.

Hardy said students usually eat fast food, aren’t active, consume alcohol, don’t sleep and skip meals, which all contribute to weight gain.
With Hardy’s help, I’ve compiled a few tips to help you avoid— or get rid of— the freshman 15.

1. Exercise for class credit
IU Southeast features several health, physical education and recreation classes where you can actually be active for class credit. Classes range from sports like tennis and volleyball to fitness exercises such as ballroom dancing. Special topics even include a 1-credit-hour snowboarding class. When registering for classes, search “HPER” in “Course Subject.”

2. Use the school’s gym
The Athletics Building near the Library boasts a fitness center free of charge for all students. It has a variety of cardiovascular exercise equipment like treadmills and ellipticals, weights and weight machines.

3. Eat healthy
Hardy said there is no such thing as diet. “It’s all about moderation and portion control,” he said. The food pyramid used to be the best way to gauge these, but recently, the pyramid was replaced by the food plate.
Hardy said half your plate should be fruits and veggies, a quarter starch or whole grain and a quarter lean protein. He suggested lean meats such as grilled chicken, tuna and salmon. Black beans and rice can also be a good source of protein, he said.
Hardy also added that unlike what most think, you still need fat. “You just need the right type,” he said. Unsaturated fat is best. “Saturated and trans fat are the bad ones. Stay away from those.”

4. Pack your lunch
Remember when your mom handed you a lunch bag on your way to school? Well, it’s not just for little kids.
Consult the food plate to help you plan. You can also check out Pinterest and cleancookincollegegirl.blogspot.com for more healthy ideas.

5. Pick healthier fast foods
College students are constantly on the go. Sometimes we just have to get fast food. The most convenient food options near campus don’t exactly scream healthy. However, there are some alternatives to make your fast food meals healthier.
When at Taco Bell, order an item Fresco style. This replaces the cheese with pico de gallo salsa, which reduces the calorie and fat content.
When at McDonald’s or Arby’s, substitute side salads for fries. (But watch the dressings; sometimes they can add a lot of fat.) Choose grilled chicken rather than fried, and water instead of soda.

6. Eat
This may seem like silly advice, but eating regularly is crucial to maintaining a healthy weight. Hardy explained that calories equal energy, and if we don’t eat, we don’t get energy. Therefore we can’t burn calories.
“You have got to eat,” Hardy said. “You just have to eat the right type of food.” Hardy suggests eating about three meals and a snack between each.

7. Run on campus
No, IU Southeast doesn’t have a track, but it does have a decently sized campus. Put it to good use by running or jogging. Running is an excellent cardio and calorie-burning exercise, and it’s also easy to do almost anywhere, anytime. All you need are tennis shoes.

8. Avoid stress
Juggling six classes and a work load can be very stressful. “Stress plays a huge role in weight gain,” Hardy said. It can increase blood sugar levels, which can lead to diabetes. “Stress is the number one thing that’s killing America,” he said. He suggests meditation and deep breathing to battle stress. Try yoga.

9. Join an intramural team
IU Southeast features several recreational intramural activities. This is another way to keep active. You’ll also get the chance to make friends and compete. For more information, call 812-941-2432 or e-mail athletics@ius.edu.

10. Read Student Health 101
Student Health 101 is a publication for college students full of fitness and health tips. It is sent to your school e-mail and can also be accessed through the ius.edu homepage under the “Student Life” tab.

11. Party smarter
If you are over 21, drinking can play a major role in weight gain due to the amount of sugar in alcoholic drinks. In general, hard liquor and wine are lowest in fat and calories, but if you refuse to drink anything but beer, aim for light beers and low-calorie options. As always, drink responsibly.

12. Drink lots of water
“Water is huge. It helps with the digestion of food, keeps you hydrated, gives you energy,” Hardy said.
He also said that water helps a hormone called leptin, which controls your appetite.

13. Play sand volleyball
Did you know IU Southeast has a sand volleyball court right on campus? Located near the IUS lake, it is open to all students. Grab some friends and get a game going.

14. Get enough sleep
“A lot of people think everyone should get eight hours of sleep, but that’s actually not true. It’s very individualized,” Hardy said. The average is between 7 and 9 hours for adults. It is important to find the amount that works best for you.

15. Use apps
We are in a social media and smart phone world. So, why not use your phone to help you avoid the Freshman 15? You’re on it all the time, anyway. Search for these free options: My Fitness Pal, Omfinder, and Map My Run.